Mainsite Madness

CrossFit Barbending – CrossFit

CFBB Warm-up (No Measure)


row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon (3 Rounds for reps)

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, 40/30-lb. dumbbell push jerks

From 3:00-4:00, pull-ups

From 4:00-5:00, 40/30-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Post number of reps completed each round to comments.
B-Fit too

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